May 1, 2018

ARM Day at The Annie

THE SCENE: B-E-A-U-T-I-F-U-L … Birds chirping, the earth beamed with anticipation as an early sunrise glow graced the start of our morning.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSX IC X 20
Arm circles IC X 20 back and front
Shoulder taps X 20 on each
Plank get ups X 15
Merkins X 15

THA-THANG:

CIRCUIT #1: 
Tricep extensions on swings X 15
Curls on swings X 15
Run up and down hill w/burpee at bottom X 2

Repeat 3X

CIRCUIT #2
Dips on picnic tables X 25
Plyo pushups on picnic tables X 25
Run up and down hill w/burpee at bottom X 2

Repeat 3x

CIRCUIT #3
One PAX does pull ups X MAX while…
Rest of PAX do close grip merkins until all have chance to do pull ups
Run up and down hill X 2

Repeat 2x

Finisher
Pull up hold in “up” position for max effort

MARY:
Leg raises X 25
Hello Dolly X 25
BBSU X 25
Stargazer/getup X 1

COUNT-OFF & NAME-O-RAMA
5 PAX

CIRCLE OF TRUST/BOM:

“Likewise, husbands, live with your wives in an understanding way, showing honor to the woman as the weaker vessel, since they are heirs with you of the grace of life, so that your prayers may not be hindered.” (1 Pet 3:7)

Men are physically stronger than women, but not all men have the strength to bear their wives’ burdens. Having understanding with our wives requires conscience effort, humility, and strength of character.  It takes exercise to develop the “muscle of understanding.”

Find one way today to show your wife understanding because she is a joint-heir with you of the grace of life. Listen to her struggles. Put away the phone, look her in the eyes and tell her you appreciate her. Do something tangible to relieve pressure off of her shoulders and onto yours.